5:2 Diet: Smoked Salmon

Smoked salmon is usually a fillet of salmon which has been prepared and preserved by curing, and then either hot or cold smoking.

A 3 oz portion of smoked salmon contains about 99 calories  (USDA Nutrient Database.) That is usually about three small slices.

While it can be expensive it's a great choice for the 5:2 diet because a little goes a long way and feels like a treat. It's easy to combine with other low calories ingredients such as salad or vegetables and you still end up with a filling and tasty meal. See below for some of my favourite smoked salmon recipes.

Don't feel like cooking? No problem use a slice of smoked salmon as a low calorie snack between meals - either on it's own (33 calories) or wrapped around a stick of cucumber or asparagus. Or on a wheat cracker, or small slice of wholewheat toast.

For breakfast chop up 2 oz of smoked salmon into one scrambled egg for a tasty breakfast of 150 calories.

For a light lunch take 3 oz of smoked salmon, scatter with capers and lemon juice and serve with some crisp lettuce leaves for around 120 calories.


Recipes with Smoked Salmon for the 5:2 diet. Calories are per serving.


Smoked Salmon and Filo Pastry Tart (289 calories)

Smoked Salmon and Spinach Pot (226 calories)

Smoked Salmon Pitta Pizza (194 calories)

Asparagus and Smoked Salmon Salad (159 calories)

Smoked Salmon Chowder (205 calories)

Salmon, cream cheese and dill souffle (192 calories)

Smoked Salmon and Spinach Roulade (167 calories)


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